04/07/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

FOAM ROLL:

Quads – 1 min each side

Lats – 1 min each side

Calves – 1 min each side

WARMUP:

2 Rounds:

1:00 Row/Bike

:30 Bar Hang

10 Air Squats

25′ Banded Monster Walk

15 Band Pull Aparts

CLEAN & JERK WARMUP:

(5 reps each)

Jump+Shrug

High Pull

Power Clean

Strict Press

Push Press

Push Jerk

Power Clean and Jerk

CLEAN BUILD UP:

6 sets:

Set 1: 5 Power Clean and Jerks (light)

Sets 2,3,4: 3 Power Clean and Jerks (moderate)

Sets 5,6: 2 Power Clean and Jerks (workout weight)

Metcon

Metcon (AMRAP – Reps)

10 1 Minute Rounds:

20 Air Squats

Max Clean and Jerks (155/105)

Rest 2:00